GET IN SHAPE:

Welcome to the journey of getting in shape! Whether you are just starting or looking to revamp your fitness routine, making the decision to prioritize your health is an important step towards happier life. Remember, everyone’s fitness journey is unique, it is important to set realistic and achievable goals. Before starting any exercise or workout, you should decide whether you want to lose or gain weight. Transformation does not happen overnight, take small steps towards your fitness objective, you will eventually see progress. Fitness is not short term endeavor but a lifelong commitment to take care of your body. So let’s together embark this journey of becoming a happier and healthier version of yourself.

Various Types of Exercise/Workout:

Aerobic Exercise:

Aim for at least 150 minutes of moderate-intensity aerobic exercises or 75 minutes of high-intensity aerobic exercise per week. You can break this down into shorter sessions, such as 30 minutes a day, five days a week. Examples of aerobic exercises include brisk walking, running, cycling, swimming, and dancing.

Strength Training:

Incorporate strength training exercises into your routine for atleast two to three times per week. Focus on major muscle groups like the chest, back, legs, and core. You can use free weights resistance bands, or body weight exercises like push-ups, squats, and lunges.

Flexibility and Balance:

Include stretching exercises to improve flexibility and balance in your routine. Yoga and Pilates are excellent options for enhancing flexibility, core strength, and stability.

Rest and Recovery:

Allow your body time to rest and recover. Exhausting your body beyond limits may not be as beneficial as many beginners think. Overtraining yourself can lead to injury and burnout. Make sure to get enough sleep and rest days to give your muscles a chance to heal and grow stronger.

How much should one workout?

Regarding the amount of exercise one should do, it is essential to start from a level that feels comfortable, then gradually increasing the intensity and duration as your fitness improves. You may feel acute fatigue for few days after starting the workout which is absolutely normal and it fades away with time. Do not try concentric failure or heavy weights at the initial stages of your fitness journey.

As for where to exercise, you have several options:

1. Gym or Fitness Center: Joining a gym or fitness center gives you access to a wide range of equipment, as well as the opportunity to work with personal trainers.

2. Outdoor Spaces: Take advantage of parks, trails, and outdoor recreational areas for activities like walking, jogging, hiking, or cycling.

3. Home Workouts: You can exercise at home using bodyweight for exercises, resistance bands, or small exercise equipment.

4. Community Centers: Many community centers offer fitness classes and facilities at an affordable rate.

5. Online Resources: There are numerous fitness apps and websites that provide workout routines and instructional videos you can follow at home.

Free workout plan for beginners:

The key to any successful workout plan is consistency and commitment. By sticking to this plan and making exercise a regular part of your routine, you'll be on your way to achieve your fitness goals. Always start your workouts with a warm-up to prepare your body for exercise and reduce the risk of injury. Likewise, finish each session with a cool-down to help your body recover and prevent muscle soreness. Now, let's get started with your free workout plan!

Home workouts are convenient, flexible, and can be just as effective as gym workouts. With a little creativity and determination, you can achieve your fitness goals right from the comfort of your own home. Here's a simple and effective home workout routine that targets different muscle groups and include cardiovascular exercises:

Warm-Up:

Perform each of the following exercises for 1 minute:

1. Jumping Jacks

2. Arm Circles (30 seconds forward, 30 seconds backward)

3. High Knees

4. Butt Kicks

5. Bodyweight Squats

Circuit:

Perform each exercise for 45 seconds, followed by 15 seconds of rest. Complete the circuit for 3-4 rounds with a minute of rest between rounds.

1. Push-Ups: Targeting your chest, shoulders, and triceps. (Initiate by performing knee push-ups for beginners)

2. Bodyweight Lunges: Targeting your quads, hamstrings, and glutes. (Alternate legs for each repetition)

3. Plank: Targeting your core and overall stability. (Hold the plank position on your forearms or hands.)

4. Glute Bridges: Targeting your glutes and lower back. (Lie on your back with feet flat on the floor, raise your hips, and squeeze your glutes at the top.)

5. Mountain Climbers: Great for cardio and core strength. (Get into a push-up position and alternate bringing your knees towards your chest.)

Cool Down:

Stretch each major muscle group, holding each stretch for 20-30 seconds. Focus on your hamstrings, quadriceps, chest, shoulders, and back.

Cardio Option:

If you have space and want more cardio, consider doing 20-30 minutes of dance, jumping jacks, jump rope, or jogging in place.

Tips:

• Find a comfortable and clutter-free space at home to do your workouts.

• Use household items like water bottles or backpacks filled with books as makeshift weights.

• Consider following along with online workout videos or apps for guidance and motivation.

• Aim to do this workout routine 3-4 times per week, allowing a day of rest in between.

Remember, consistency and dedication are key to move forward. Modify these exercises as needed based on your fitness level, and don't forget to stay hydrated and maintain a balanced diet to support your fitness goals. Enjoy your home workouts and have fun on your fitness journey!